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One of my lovely readers asked me if I could write about female bulking, and of course I am happy to oblige. Today I will talk about the mental aspect of bulking and how long to expect to do it for. I don’t like using the word ‘bulking’ because I think it turns many people off, so from here on in I will refer to it as ‘gaining’.

Trying to purposely gain weight or size as a woman is tough. Most people seem confused when you tell them your goal is to get bigger. Society pressures women to strive for thinness and frailty – not muscle and strength.

Gaining muscle takes a long time, especially for women. If only it was as easy as some women feared in that you could pick up a dumbbell and turn into the incredible hulk. If you’re a woman, it will take YEARS to gain a decent amount of muscle.

The other day at the gym, I overhead a woman telling her friend that she has been following eight week cycles of gaining muscle, followed by eight weeks of cutting the fat – over and over again. She looks exactly the same as when I first saw her almost a year ago.

Eight weeks is NOT enough time to gain any considerable muscle mass. Not even close. In my opinion, you need to give it a solid year of really trying to build muscle before you even think about leaning out.

While I am all in favour of people following their dreams, when someone tells me they want to compete in a bodybuilding competition in three months when they have been lifting weights for less than that, this is my response:

There are various ways in which you can gain muscle, but it is fundamentally about consuming more calories than you burn. This will take some experimentation (and I would strongly recommend enlisting the help of a coach to do this, just as I did when I started).

In the past two years, I have only spent about three months in total trying to actively get lean. The rest of the time I have been trying to gain size. I am sharing my story so you can see just how long and slow the process is.

Of those 21 odd months, about eight of those involved a hard bulk where I did no cardio at all, consumed upwards of 3000 calories per day and lifted weights five days per week. I did successfully build a decent amount of muscle mass during this time, but I also gained fat.

When I started lifting, I weighed 66kg. For reference, I now weigh 73kg, but after 8 months of gaining I hit 72kg. Since I stopped doing such an intense bulk about a year ago, my weight has stayed within the same 1-2 kg range. I have continued to build muscle but I have also lost fat. My goal remained to build muscle, but at a slower speed. I was happy with the amount of muscle I had gained and I was willing to slow it down if it meant I could be a little bit leaner.

That is a decision you will have to make on your own. Do you want to go balls to the wall and eat until you’re uncomfortable, feel big in your own skin and feel frustrated that none of your clothes fit but be happy in knowing you have built a solid frame in a shorter amount of time? Or do you want to try and remain as lean as possible while gaining muscle, but know that it will take at least twice as long to achieve the body you want?

When I switched to a gradual building approach, my main goal was still to build muscle. I didn’t expect to rock a six pack while I was doing this and neither should you. When you are consuming a caloric surplus, it is natural that you will gain both muscle AND fat. I was hovering around 18 per cent body fat during my gradual bulk, down from about 22 per cent when I was doing an intense bulking cycle.

If you are truly committed to gaining muscle, you have to be ready to feel uncomfortable. You will have fat days and you will question your motivation. You will have to reduce the urge to start eating less and adding “just one” cardio session to your routine.

This wasn’t easy to wrap my head around at first. If I was working out five days per week, shouldn’t I be looking like a fitness model? Why was I fatter than when I started? Were people judging me because I was gaining weight? How am I going to be a personal trainer when I am not shredded? Will my clients judge me for being fat?

For the first time in two years, I have now committed myself to a medium-term cutting phase (at least three months straight). Only now, after two years (seriously can’t emphasise this enough, people!) do I feel as though I have gained enough muscle to warrant stripping away the fat. I have worked hard and deserve to see what’s underneath!

Next time I will talk about why I support ‘clean’ bulking, and how to eat and train to gain muscle.

Do you have any questions about bulking? How long have your gaining cycles lasted?

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43 Responses

Julia / 1-14-2013 / ·

I’ve had the same questions where I didn’t feel credible as a trainer because I used to do a lot of cardio and I was training for a marathon until I got a labral tear in my hip. Since then I have been focused on gaining more muscle and I have gotten a little heavier (granted I was WAY too skinny beforehand) but I’m always afraid clients won’t take me seriously because I’m not ripped.

Tara / 1-15-2013 / ·

I would actually like to do a whole post about this topic, so stay tuned! Just because someone has gotten themselves in great shape, doesn’t mean they know how to get someone else in similar shape. I’ve seen a number of coaches who are phenomenal but aren’t necessarily the most ripped themselves. Now that I have a few client transformations under my belt it’s easier to be taken seriously, but having my extra padding does make me feel less credible sometimes.

samanthaangela / 1-14-2013 / ·

I’ve been gaining for about 2 years now by lifting 4 times per week and eating based almost entirely on my hunger.

I’ve put on about 20lbs (~9kgs) since I started really putting an effort into lifting heavy.
Almost all my clothes still fit, besides a few pieces that were tight on me when I started, and a couple of dress shirts that my shoulders outgrew.

Right now I’m still trying to build strength and I have strength goals that I am far from achieving. I’m not sure whether I want to try gaining more rapidly or just maintain my current progress.

Tara / 1-15-2013 / ·

That’s an awesome weight gain over two years, and you sound similar to me 🙂 My problem is that 90% of my wardrobe were skater-style dresses. I can still wear them, but I just fill them up too much with my big lats and shoulders haha. Mostly everything else fits me, although I did outgrow my jackets and button-up shirts.

If your goal is increasing strength, I don’t think you should try to gain any more rapidly than you already are. Getting bigger doesn’t automatically make you stronger, and in some cases it can slow you down (eg basic bodyweight exercises like push ups and chin ups are SO much harder for me now!).

Mike / 1-14-2013 / ·

as always TaRa, an awesome read!! can’t wait to retweet on twitter.. Love your no nonsence presentation of info and opinion

Tara / 1-15-2013 / ·

Thank you, Mike! Much appreciated 🙂

NIkki / 1-14-2013 / ·

I tell you bulking is a Head F**k (pardon my french) in anywhich way that you look at it. Bulking (eating 4-500 over maintenance) for almost 6 months has at times had me weeping into my Chicken and sweet potato (I kid you not) one day, and then feeling super pumped and BIG and strong in the gym mirror the next day!!

Ive gained around 8KG in the past year (6kg this past 6 months of REALYY trying) and some of my jeans do unfortuately produce the muffin top (but i can still fasten them at least)! but my strength has improved massivley and i KNOW (using my last year pics with this) ive gained size and shape under their!!

So then it comes to the point when im really, seriously teetering on the edge of having a couple months lean out (thinking i have done a good 6 month stint)…and now im FREAKING OUT! ha. Its all ive wanted to do for the past 4 months, and now the thought of fewer carbs and potentially losing any gain ive made has me all in love with my muffin top again! LOL

I decided to drop a couple hundred cals a day for a couple weeks just to give myself a rest from all the ‘stuffing’ and have a think about it, and NOW ive read your Blog Tara im feeling like I could give it another few months!!!!

I have just started week one of a new Deadlift improvement and i think your advice makes SO much more sense! ive come this far and im by no means Obese…so why the hell not! lets see if i can do another 3 months!

I live in Finland at the moment, and its around -25 – or soon will be….hiding under Jumpers is what i DO!

Thanks for the motivation Tara!
Nikki xx

Tara / 1-15-2013 / ·

Oh lord, I can relate to the mood swings. I would literally go from feeling depressed about my body and fat stomach, to being in the gym just one hour later and feeling so strong and buff! It can screw with your head, especially when you have the whole muffin top thing going on (which I can totally relate to, by the way!).

Don’t quit now! I tried leaning out after eight months of bulking and it was depressing as hell, because I basically just started losing all the muscle I had worked so hard to gain. It’s not easy to watch all your muscle mass shrivel away and potentially be on your way to ending up with the same body you started with. So although I’m excited to lean out now, I’m also nervous as hell.

Stick with it and be thankful you can cover up any ‘bulk’ with those jumpers. -25 is crazy, I think I would actually die!!

nikki / 1-21-2013 / ·

Thanks Tara, I cut a couple hundred per day from my diet for a couple weeks (mainly to relieve myself from the ‘stuffing’ that was beginning to make me feel physically sick, rather than excited) Ive bloody lost weight (Nooooo) – only about 1kg, and tbh my protein has been super high, so im hoping this hasnt meant ive lost muscle.

I do have a wedding late May, so if anything i think a lean out march/april time would at least make sense in terms of timing and also because there feels like there is a ‘point’ to it?

I think i just hit a few weeks of confusion/depression/frustration etc…hopefully ill get back on it and focus HARD…its HARD but I focus fully long term and know it will be worth it!

thanks again for giving your time to respond 🙂
Nikki

julie / 1-14-2013 / ·

LOVED this! I’ve been listening to a lot of podcasts with the ladies from Balanced Bites – and this has just really given me a grasp on food for nutrients – food for health & just food for food in general – I don’t know if it has to do with this but it’s certainly made me realize that women need body fat for LIVINGGGG beyond anything other than that – bulking of course but still to me – it’s more about giving your body what it needs to be normal! holy full circle julie!

Tara / 1-15-2013 / ·

YES I think it’s so unhealthy to be chasing a ripped physique all the time. What we see in magazines is not healthy for women to maintain in the long run. I think you are ‘normal’ and beautiful 🙂

tam / 1-14-2013 / ·

Hi Tara, great post as usual.
Just wondering what the best macros are for building muscle with minimum fat? You say it is possible to gain muscle whilst staying lean, could you give me some more information on how you can go about it? It is more focus on your diet or is there are specific workout split etc I am still learning about it all! Thanks x

Tara / 1-15-2013 / ·

Hi Tam, I will address this in my post tomorrow. I would say it’s mostly related to diet, but workouts do play a part too.

Thanks for sharing the article. I’d be interested to listen to the full podcast when I have time, as I don’t get how they expect to gain muscle without eating a caloric surplus? I think it could just be them shying away from the term ‘bulking’.

She’ll Be Free / 1-14-2013 / ·

Thanks for this post Tara. This is something that I have always wondered about..how long should I bulk, etc? It’s hard to see myself gaining fat and muscle for over a year but this is my goal so I guess I will really need to push myself in order to look the way I want to in the end!

Tara / 1-15-2013 / ·

It does get easier over time. If you start to feel uncomfortable in your skin, you always have the option to cut the fat – although you will be better off in the long run if you resist that urge for as long as possible!

Jess / 1-14-2013 / ·

Yeah, I absolutely hate the term ‘bulking’ as well.

So, do you think programmes like LiveFit are a waste of time/space? I only ask because the gaining phase is only a month long, yet there are some incredible, shredded results on the LiveFit FB page, and not from people who have ‘bulked’ before? I also am extremely jealous of some lifting bloggers who seem to gain muscle and no fat, whereas I just seem to gain pure fat and lose all definition, yet when I lose weight I just end up a skinny version of my former self with the same percentage bodyfat. I just don’t get how people have defined muscle but single digit bodyfat…I wish I could 🙁

Tara / 1-15-2013 / ·

I’m going to talk about this more in my post tomorrow, but yes, I do think LiveFit is a waste of time. It’s great as an introduction to bodybuilding, but there are better ways to go about muscle gain/fat loss.

The thing is, when someone gets to single digit body fat, they look extremely ripped – even if they have relatively little muscle mass. There is a big difference in getting shredded after a month of lifting and after years of lifting. Muscle maturity takes years to develop, and I will never support a program that only devotes four months to gaining mass. I wrote this post about LF a while back: http://www.sweatlikeapig.com/2012/04/18/my-thoughts-on-livefit/

Getting ripped takes a lot of effort – more than the average person realises. Most of the bloggers who constantly seem ripped and don’t gain fat are not gaining much muscle at all, despite what they claim. Their bodies are starving and I’m sure you would feel miserable if you tried to emulate the same diet. Again, I will talk more about this in my next post.

amygaskinsfitness / 1-14-2013 / ·

I hired a coach to help me gain some muscle so i could do my first fitness competition. she had me doing an hour and a half of weights and one hour of cardio a day and eating a ton. i was miserable. She had me doing butt touch ups everyday. i was so sore i could hardly walk. My cardio was 1 hour on the revolving stairs. She told me that would build and tone my butt. Now, I’ve found out my testosterone is extremely low and I’m wondering if this is why I’m keeping that soft look on my lower half even though I’m now putting on weight since i quit working with her. Its so frustrating. I’m scared to death to go on testosterone but I’ve been told with mine this low it’ll be almost impossible to firm up and build.

Tara / 1-15-2013 / ·

WOW that sounds intense. In my opinion, that is WAY too much exercise. All that cardio is unnecessary, especially if your main goal is to build muscle.

I am not an expert on boosting testosterone, especially considering I’m currently trying to lower my levels. I would recommend seeing a naturopath before taking any drugs. It will be difficult for you to gain muscle, but nothing is impossible. I wish you all the best!

Rob / 1-14-2013 / ·

I love me a good bulk. Eating all the time, getting huge, clothes don’t fit…… Love me a good bulk….making all kinds of gains!!!!! Only problem is the massive fucking muffin-top I got……. Stupid muffins

Tara / 1-15-2013 / ·

Don’t swear on my blog, potty mouth!

BekAtCrave / 1-15-2013 / ·

Can’t wait to read about clean bulking! I definitely think that’s the best decision. I’m not someone who wishes to bulk or gain lol. Not on purpose anyways. I’d like to maintain 😉 And transform any fat into muscle hahahah

Tara / 1-15-2013 / ·

I don’t think anyone intentionally sets out to gain muscle. They just see a little increased definition one day and then catch the bug 😉

ruth / 1-15-2013 / ·

Unfortunately I did all my bulking before I ever set foot in a gym and am currently on a 20kg fat loss mission while trying to keep my little bit of muscle gained in the last year, so can’t imagine what it’s like to start out thin purposefully putting weight on.

My husband has been eating A LOT over the past couple months while he’s been hitting the gym really hard and he has gotten pretty big. It’s like feeding a farm animal, it costs a fortune!! He’s put on about 15kg. His biceps have gone from 17″ to 18″ so he is packing on the muscle, but he’s also packing on the fat. He’s given himself a double chin and a gut, which he now needs to get rid of. Fun times!

I think I might get a new program off you soon, Tara. I need a bit of a kick up the bum. As soon as I have the funds, I will let you know.

Tara / 1-15-2013 / ·

I think both options are tough, but it is certainly not easy to start out thin and try to get bigger. I’m kind of lucky in that I did have fat to lose when I started, so I was able to focus on two things at once.

Your husband gained 15kg in only a couple of months?!? That sounds like he’s gained quite a bit of fat there haha. I think it’s easier for men to throw themselves in to bulking, because they don’t tend to care as much if they have bellies etc. Just what I’ve noticed in my experience anyway.

Khushboo / 1-15-2013 / ·

Like the stereotypical female, the idea alone of gaining weight is scary. Although I have no intention of going through such a cycle anytime soon, I think it’s important that regardless of what your goal is, you need to always keep the big picture in mind and do it for YOU. Even for those who want to lose weight, it’s pointless to do so if you’re merely doing it to please others. When you are your own motivation, there is little that can sway you from your intentions (well relatively little)!

I love that you said that you deserve to see what’s under all your hard work- you damn right do and I’m glad that Paleo is getting you one step closer to finding out, Tara :)!

Tara / 1-16-2013 / ·

Great comment! It is so important, whether you’re trying to lose weight or gain muscle, that you do it for yourself and tell everyone to get lost! When people ask me why I would intentionally want to get bigger, I usually give some absurd response (like, I want to be able to bench press your ass!) that makes them leave me alone!

sprint2thetable / 1-16-2013 / ·

I can’t wait to read more about this. When I tell people I’m tryig to gain they always say something about how “lucky” I am. Notsomuch. I feel bloated and fat most of the time – gaining in the right way is NOT easy and it’s not all fun. But it’s worth it… right? 😉

Jessy / 1-16-2013 / ·

What if you’re a bit chubby to begin with?

Tara / 1-16-2013 / ·

I would recommend starting with a cut first. Don’t try to get to ridiculously low levels of body fat – aim for around 17-18 per cent. As you start training seriously, your muscle definition will naturally increase but there’s no point in bulking if you already have weight to lose.

Bulking FAQs / 1-16-2013 / ·

[…] Committing to gaining […]

Chelsey / 1-17-2013 / ·

I can think of more than a few people who should read this….thoroughly.

Awesome article lady!

Tara / 1-18-2013 / ·

Thanks Chelsey!

Sarah Henderson / 2-19-2014 / ·

This is EXACTLY what I needed to read! I did the marathon aged 19 in May 2013, and was my lightest weight ever at 7 and a half stone (I’m 5ft 6) but I looked awful, no muscle to speak of and too skinny. I’ve always been body conscious and still am now, but working on it. I dont suit a skinny frame. After returning to Edinburgh uni in September for my second year, I was determined to change. I researched lots of weights on the internet as strength training was what kept coming up. I decided to start my own weights routine having never stepped into a weights gym. I have stuck at it for 4 and a bit months now, and I dont keep a log or anything-I go with how my body feels and what I need to do. Luckily my boyfriend, who has known me for 5 months, has been incredibly supportive all the way, and reassures me of my rapid progress, and how I have changed for the better over the time we have known each other! I follow a 2 upper 1 lower day, sometimes two lower, all including the exercises and weights people recommend (ie press ups, bench press, squats, deadlifts…). And with heavy weights, and until failure (but I stick to doing 3-4 sets of 10 reps, after a warm up of course). I can now bench 32kg instead of 20kg, and just squat 50kg compared to 25kg. However, it is slow progress, and I THANK YOU for this article. I have days where I feel Im not progressing. I still only weigh 51.8 kg, despite the training, and I know I need to eat more, but it does feel like I stuff myself. I have to tell myself carbs are necessary and not bad. Im trying to cut out a little cardio, but I prefer a gradual approach to gaining rather than short, plus I love running as you said you did and love an interval session, as well as my swim once weekly as physio (I also have to walk at least 30 mins a day at uni). Ive forced myself to take a recovery week this week with no exercise except yoga and perhaps walks (although I have a major cross country championship this weekend), as I havent had a proper NO EXERCISE week for uncountable months (which is scaring me a bit as I write this but already sleep and food is doing wonders!) Im only just getting out of the psyche that I’m fat. BUT Im LOVING the weights! And I feel the strongest I ever have been. All I needed was reassurance that eating more and doing less is the right way forward, and that I will have fat days (Ive had them plenty of times) and some days where I feel strong. I am also getting more stubborn/proud that Im normally the only girl in the weights gym, and I stick my ipod in and ignore some of the guys in there (who some wouldnt want to challenge me in an arm wrestle!) But sticking to it is paying massive dividends, and I cannot wait for more results-each day is a step closer. So I’m trying to increase my food intake and eat more when Im hungry, and have a positive not negative attitude to food (its nutritious fuel, not fattening in the case of carbs). When I have done a year of weights training, I may post again with a picture of me after and one of when I did the marathon! So thanks so much for this reassuring article, as Im fed up of the pressures of society to be stick thin especially when it comes to legs for women. I would rather be strong and athletic than weak and skinny. All the best! P.S If I really struggle to find a job then PT is something I will certainly consider! Sarah X

Tara / 2-21-2014 / ·

Thanks for commenting, Sarah. It sounds like you’re on the right track, although it can be a little daunting in the beginning. You do get used to it over time – I now eat more than three times what I did when I first started lifting! I definitely couldn’t have done that in the beginning. Being the only girl in the weight room is a great feeling, especially when they recognise how awesome you are. I hope you check back in with your one year’s progress!

Jasmine / 5-25-2014 / ·

Hi, I was wondering what inspired you in the first place to bulk up and give up the torturous fasting/binging cycle? What was your motivation?

Tara / 5-26-2014 / ·

I just looked at the longer term picture. I knew that I wanted to gain some serious muscle mass, but I knew that wouldn’t happen without me bulking up. Trying to be skinny my whole life had made me miserable so I wanted to try something different – and it was awesome!

Jasmine / 5-29-2014 / ·

That’s amazing! Well done for the progress you have made. 🙂

Morgan / 1-11-2015 / ·

Wow, this article has been very insightful. Thank you so much for taking the time to post it.
I am just starting out in my attempts at lifting (I grew up in a family that said women should never be picking up weights that are more than 5 lbs. but should always do cardio lol)
I’ve been following a 40 40 20 (pro car fat) 2200-calorie meal plan and lifting 6 days/week because I thought I would be able to gain muscle while also cutting back on fat. I’m already a bit chubby to begin with but I definitely dont look like I would weigh the 220 lbs that I do. Does the fact that I am already starting out on the chubbier side mean that I should focus on cutting or still do a solid year of bulking before that? Thank you again for your helpful article. I just feel like I’ve been turning in circles reading all the different opinions and suggested approaches.

candie / 8-5-2015 / ·

Hi tara! I love reading your articles! Helps alot! But im stuck, i want to build lean muscle but i feel like i dont train hard or good enough to eat a lot. (Im wierd) its just because i lost about 30 pounds since last year. I was 135lbs and now im 107! I know im skinny but still feel flabby… ( if that makes sense.) Then again i have been seeing progess in the gym.. i can lift heavier but im just not toning up the way i want too… i dont know, i know i need to be eating at a caloric surplus but im so scared that ill just get flabbier and not toned/muscular.. and should i have more carbs than fats and protein ? I feel like going over 150 grams of protein is waaay too much for me. Ive been TRYING to hit 145-150P/ 180-190C / 55-60F

Tara / 8-10-2015 / ·

You won’t get flabby provided you are lifting weights, as the extra calories will support muscle growth. Your macros are good but you are right in that you don’t need much more protein than that on your frame. Increase your calories further via carbs (aim for 200-250g a day) and fat (aim for 70-80g a day).